Guides
How to train, step by step.
5 guides
Splits29 October 2026A 3-day full body gym plan for beginnersThree days a week, six lifts a day, your whole body every session. Here is the plan day by day, how hard each set should be, how the weight rises, and why week six is lighter.
Splits16 September 2026The bro split, judged on the evidenceOne muscle group a day, trained once a week. It deserves better than the punchline and less than its defenders claim, and which one depends on what you train for.
Splits11 September 2026The full body workout, and who it is really forEverything trained every session, two or three times a week. The objection is always about the session. The evidence is about the week.
Splits7 September 2026The upper/lower split, and why four days fitsTwo sessions repeated, four days a week, and every muscle trained twice by Friday. The least fashionable split, and the one that fits most weeks.
Splits3 September 2026Push pull legs: the PPL split, three days to sixThe split people mean when they say they are on a program. It decides where your sets go, which matters, and not much else, which is the part worth knowing.
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